AO: Copper Beach

When: 08/04/2021


Number of Pax: 7

Pax Names: Domo, Kingpin, Knope, Lockout, Stimpy, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

7 PAX rolled into Copper Beach to get a little better and I didn’t want to disappoint them or dishonor them with an easy workout.

So I hit the ole WWW last night for some extra research to ensure we had some ‘good ideas’ ready to roll.


Started in the parking lot…

WMH IC x 10

Assphalt Grabbers IC x 10 (or potato pickers, or tappy tap taps)

Squats IC x 15

Mosey around the track to the south of the park and landed on the basketball court.

Imperial Walkers IC x 15

(Pre-Thang) LOVELY DAY routine – (courtesy of Swiper from F3 Omaha) – Playing Bill Withers, Lovely Day song, the PAX started SSH and every time the words ‘lovely day’ were said, stopped SSH and performed a Jump Tuck. There is something like 100 ‘lovely days’ in this song. The PAX put out great effort on this one, but the tuck part of the jumps got less and less during the 4-minute song…soon it was high effort jumping that didn’t look too pretty.


Back to the East side of the parking lot – starting on the first parking stall, PAX prepped for Bearway to Heaven (courtesy of Angus, the F3 South East Sector Q).   With Led Zepplin’s Stairway to Heaven playing, PAX bear crawled to the first parking stall line and did one Merkin, before lunge stepping back to the start.  Then proceeded to move across the parking lot, bear crawling to the next further line and increasing the merkins by one, and the length of the lunge steps.  We made it 7 or 8 before time and logic hinted we should move along.

We moseyed back around the track to the south of the park – in opposite direction this time and ended up on the field on the south side of park to discuss Wilt Chamberlain. Wilt was famous for scoring 100 points in a game and also his self-reported 20,000 lovers. We opted to focus on 100 as our rep count.

100 LBC  (gonna say ouch on this one)

100 ft sprint

100 Squats (we did 50 IC)…will feels this later.

100 ft sprint back to start

100 Flutter kicks (we did 50 IC)…The last 20 of these were ‘fun’

100 ft sprint

100 lunge steps back to start.

We wrapped with two minutes of Mary with…

25 Bradley Coopers (BBS)

20 American Hammers (IC)


Announcements&&Prayer requests:

  • Peakbagger – Lone Peak Hike is Saturday
  • Looking for a Q on Saturday
  • Congrats to Lockout and his wife – 15 year anniversary today! (and good luck on Spartan this weekend)
  • Recent Farmer’s market promo effort with FiA was good – more to come?
  • Praying for PAX and families impacted by COVID recently

Great morning with the F3 brothers! We did a bunch of things, I’d never do on my own. Always a pleasure and a challenge to prepare to Q an F3 workout. If you would have told me a few years ago that I’d be leading others in workouts – heck doing this many workouts in general- I’d never have believed it. I’m grateful for my F3 brothers and the journey we are on together.



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